Training Log Archive: kweinmann

Sunday is definitely the day to go to the gym! I switched to using the barbell for the curtsy lunges today because my grip strength is atrocious and I wanted to increase the weight. Totally good call/
3X10:
Deadlifts (135#)/Overhead triceps extension (25#)
Front squat (80#)/Assisted pull-ups (#5)
Curtsy lunges (50#)/Flies (20# per side)
Side curls (12.5#)/Lat raises (10#)
Back extensions (3X15)/Leg lifts (20)/Side plank dips (15/side)/Lemon squeezers (25)

This was a really good route for running during rush hour because it was mostly on trails/crossing intersections on pedestrian bridges. I went through south O to panther hollow, down to the trail along the river, did a short loop through south side, then back home up bates. A good way to end the week, and this semester isn't killing me yet and I'm almost halfway through!

A very plank-focused post-run core/strength workout:
1 min plank
1 min wall sit
1 min side plank (30 sec per side)
10 clock lunges (front, side, back = 1 rep)
1 min walking plank (up/down)
15 single leg deadlifts (per side)
1 min side plank leg lifts (30 sec per side)
25 squats
1 min plank
10 curtsy lunges (each side)
1 min side plank dips (30 sec per side)
15 sumo squats
1 min plank w/leg pulses (30 sec per leg)
20 calf raises
1 min walking plank (up/down)
15 fire hydrants (per side)
1 min plank

3X10:
Deadlifts (135#)/Lat raises (10#)
Back squats (95#)/COP (12.5#)
Dumbbell bench press (30# per side)/Rows (32.5#)
Back extensions (3 X 15)/Medicine ball twists (20, 10#)/Lemon squeezers (25)/Bicycle abs (20)
4X10 burpees (between sets)

I definitely looked like I was colorblind today between the turquoise tights, bright yellow shirt, and neon running shoes. However, I was very visible, which was good between the rain and it getting dark. It was only drizzling for most of the run, which was fine, even kind of enjoyable, perhaps. However, about 1.5 miles from home it started raining pretty decently, so I was very wet and kind of cold by the time I got home. Ah well, you win some, you lose some.